Kasia Pawlega

Log

Date Distance Time Pace Comments Action
12/18/24 12,430m 1:00:00.0 2:24.8

Endurance

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11/19/24 5,000m 21:51.2 2:11.1

5k

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11/19/24 7m 0:06.7 7:58.5

5k

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11/12/24 10,000m 46:40.9 2:20.0

Single distance 10k
Aerobic zone

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11/04/24 6,227m 30:00.0 2:24.5

30 min aerobic

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04/15/24 6,707m 30:00.0 2:14.1

Hello #1
6x5min/rest 2min/spm 24/pace 2k+14

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12/26/23 2,313m 9:00.0 1:56.7

12x0:45min/r.2:15; 4:00min
Pace: 2kPB +/- 1s, SPM 20 strokes, DF +20

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12/12/23 9,000m 43:23.7 2:24.6

3x3000m/r.2:30min strapless
Aerobic: 2k+24s, SPM 18

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11/22/23 5,530m 23:59.8 2:10.1

Rowed on EXR: Race Of The Charles 2023-11-22

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11/17/23 2,855m 12:00.0 2:06.0

4x3min/r.1min

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11/16/23 8,000m 36:43.8 2:17.7

4x2k/4’rest

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11/10/23 2,746m 12:00.0 2:11.0

12x1’

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02/11/23 1,357m 6:10.0 2:16.3

Sto lat Piotrek

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01/21/23 1,250m 4:39.9 1:51.9

ROW 5x250m
Rest: 1:00
Rate: Open
Pace: planned 1k race

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01/19/23 2,133m 8:00.0 1:52.5

ROW 12x0:40min
Rest: 1:20 (light row)
Rate:, 32-34
Pace: new 1k PB

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01/17/23 999m 3:44.5 1:52.3

ROW 3x333m
Rate: 34-38
Rest: 1:00
Pace: 1k target or faster

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01/16/23 6,265m 30:00.0 2:23.6

ROW 30min strapless
Pace: 2k + 22
Rate: 18

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01/13/23 7,112m 32:00.0 2:14.9

ROW 4x8min

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01/10/23 1,063m 4:00.0 1:52.8

ROW 4x1min
Rest: 1:00
Rate: 34-38
Pace: 2k PB - 6s or faster
app.erg.zone

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01/07/23 2,375m 8:59.2 1:53.5

ROW 5x325/150m
Rest: 0:40, 4:00
Rate: 34-38
Pace: 325m - 2k PB - 6s; 150m - 2k PB - 8s
app…

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